An elevated heart rate is considered good, especially post-exercise, but a lower resting heart rate is needed to feel calm and peaceful. This is why diabetes specialist Dr Malhar Ganla wanted to bring down his resting heart rate, or the number of times the heart beats a minute while the body is at rest. “I wanted to bring down my resting heart rate to feel more calm and peaceful. There are two things I did that worked. I took calf muscles and upper body massages once a month. I found that these two muscles are permanently tensed. Your calf muscles have to counterbalance your entire body, whereas your shoulders have to counterbalance your head all the time. So, they are always flexed, which causes them to have knots. This increases the tension all over the body. I slept better, too,” shared Dr Ganla.
He also checked the urine colour, where clear colour meant adequate hydration.
Let’s understand more.
Notably, resting heart rate says much about one’s cardiovascular and heart health. “The reading is mostly taken after waking up and before doing any activity. RHR may differ from one individual to another because of factors like age, fitness level, stress, medication, and general health,” said Dr Vaibhav Mishra, senior director- cardiac surgery, Max Hospital, Patparganj.
In a normal adult, it is considered to range between 60 and 100 bpm. “A lower resting heart rate is a mark of better cardiovascular fitness and heart efficiency. Athletes and active people may score as low as 40-60 bpm. An RHR greater than 100 beats per minute is classified as tachycardia; less than 60 beats per minute is bradycardia and could indicate health problems, especially if the person is not an athlete,” elucidated Dr Mishra.
Benefits of lowering resting heart rate
According to Dr Mishra, lowering the resting heart rate could do wonders for your heart health since less load is put on your heart. “A lower resting heart rate teaches us that a strong heart can pump blood less often. This reduces the risk of heart disease, hypertension, and stroke and provides a chance at longevity,” said Dr Mishra.
Indeed, drinking water and reducing muscle tension help obtain a lower resting heart rate, said Dr Mishra. “Hydration is important to help maintain a normal blood viscosity for optimum perfusion. Therefore, drinking enough water allows the heart to pump blood more efficiently and reduce the tiredness of the cardiovascular system, consequently slowing down the resting heart rate,” said Dr Mishra.
Know all about resting heart rate (Source: Getty Images/Thinkstock)
In contrast, muscle tension elevates sympathetic nervous activity and thus increases the heart rate. “A hydrated body with relaxed muscles moves toward a more balanced union between active and parasympathetic, which quite efficiently conducts blood flow through the body with an improved heart health value and working support for a lower resting heart rate,” said Dr Mishra.
Other ways to lower the resting heart rate
Exercise
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– Walking, running, cycling, or swimming aerobically is good for maintaining cardiovascular health. “Include strength, flexibility, and aerobic exercises for a complete overall fitness program,” said Dr Mishra.
Reduce stress
– Relaxation techniques such as meditation and breathing or yoga help to manage stress and lower RHR.
Quality sleep
– Seven to nine hours of quality sleep every night should do the trick. Sleep deprivation can increase your RHR.
Balanced diet
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– Lots of fruits, vegetables, whole grains, low-fat protein sources, and healthy fat. Reduce sodium, sugars, and processed foods, said Dr Mishra.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
